Site Map

Mediterranean diet

I Would Like to Learn About:

Description

The Mediterranean-style diet has fewer meats and carbohydrates than a typical American diet. It also has more plant-based foods and monounsaturated (good) fat. People who live in Italy, Spain, and other countries in the Mediterranean region have eaten this way for centuries.

Following the Mediterranean diet may lead to more stable blood sugar, lower cholesterol and triglycerides, and a lower risk for heart disease and other health problems.

How to Follow the Diet

The Mediterranean diet is based on:

• Plant-based meals, with just small amounts of lean meat and chicken
• More servings of whole grains, fresh fruits and vegetables, nuts, and legumes
• Foods that naturally contain high amounts of fiber
• Plenty of fish and other seafood
• Olive oil as the main source of fat for preparing food. Olive oil is a healthy, monounsaturated fat
• Food that is prepared and seasoned simply, without sauces and gravies

Foods Not in the Diet

Foods that are eaten in small amounts or not at all in the Mediterranean diet include:

• Red meats
• Sweets and other desserts
• Eggs
• Butter

Possible Health Concerns

There may be health concerns with this eating style for some people, including:

• You may gain weight from eating fats in olive oil and nuts.
• You may have lower levels of iron. If you choose to follow the Mediterranean diet, be sure to eat some foods rich in iron or in vitamin C, which helps your body absorb iron.
• You may have calcium loss from eating fewer dairy products. Ask your health care provider if you should take a calcium supplement.
• Wine is a common part of a Mediterranean eating style but some people should not drink alcohol. Avoid wine if you are prone to alcohol abuse, pregnant, at risk for breast cancer, or have other conditions that alcohol could make worse.

Related Information

Heart bypass surgery
Carotid artery surgery - open
Angioplasty and stent placement - carotid artery
Heart bypass surgery - minimally invasive
Cardiac ablation procedures
Heart pacemaker
Implantable cardioverter-defibrillator
Heart failure
Peripheral artery disease - legs
High blood cholesterol levels
High blood pressure - adults
Angina
Coronary heart disease
Angina - discharge
Heart attack - discharge
Aspirin and heart disease
Angioplasty and stent - heart - discharge
Being active when you have heart disease
Butter, margarine, and cooking oils
Cardiac catheterization - discharge
Cholesterol and lifestyle
Controlling your high blood pressure
Heart bypass surgery - discharge
Heart bypass surgery - minimally invasive - discharge
Dietary fats explained
Fast food tips
Heart disease - risk factors
How to read food labels
Heart failure - discharge
Stroke - discharge
Managing your blood sugar
Low-salt diet
Cholesterol - drug treatment

References

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: a report of the American College of Cardiology/American Heart Association Task Force on practice guidelines. J Am Coll Cardiol. 2014;63(25 Pt B):2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Prescott E. Lifestyle interventions. In: de Lemos JA, Omland T, eds. Chronic Coronary Artery Disease: A Companion to Braunwald's Heart Disease. Philadelphia, PA: Elsevier; 2018:chap 18.

Thompson M, Noel MB. Nutrition and family medicine. In: Rakel RE, Rakel DP, eds. Textbook of Family Medicine. 9th ed. Philadelphia, PA: Elsevier; 2016:chap 37.

Victor RG, Libby P. Systemic hypertension: management. In: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019:chap 47.

BACK TO TOP

Review Date: 7/13/2020  

Reviewed By: David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine, Seattle, WA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

A.D.A.M., Inc. is accredited by URAC, for Health Content Provider (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics. This site complies with the HONcode standard for trustworthy health information: verify here.

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997- 2022 A.D.A.M., a business unit of Ebix, Inc. Any duplication or distribution of the information contained herein is strictly prohibited.